TDEE Calculator

TDEE Calculator

The Best TDEE Calculator For Women In Weightlifting

Finally, a TDEE calculator for women in weightlifting!  Knowing your Total Daily Energy Expenditure (TDEE) puts you in a better position to make informed food choices.  Ones that will support your goals as a woman in weightlifting rather than sabotage your efforts and compromise your health.

That’s a pretty bold statement, so let’s take a closer look at TDEE and why this TDEE calculator for women in weightlifting is important. 

What is Total Daily Energy Expenditure (TDEE)

Before we get to your TDEE, we must first calculate your BMR.  BMR is your Basal Metabolic Rate; the rate at which your body burns energy at rest.  Put simply; this is the amount of calories your body needs in order to keep you alive and functioning while at rest.

Your TDEE is the ‘actual’ amount of calories your body burns throughout the day.  This is calculated using BMR + a formula that ‘estimates’ calories burned based on your daily activity level.  This number will be different for everyone, so just because you have the same goals as somebody else, it doesn’t mean their numbers will work for you.

For the cut to the chase kinda gal, you can find our TDEE calculator for women here.

But do read on if you want to make sure this calculator is right for you.

Our calculator for women in weightlifting has so much more potential than simple ‘weight loss’.  Knowing your TDEE is ideal for anybody who is confused about their daily caloric requirements.  Beyond that; your TDEE is the number used in order to calculate your daily macronutrient breakdown.  

Thanks to our TDEE calculator for women in weightlifting, you won’t have to do any manual math to get any of those numbers.  Note; this calculator is for women only.

Why a TDEE calculator for women in weightlifting matters

TDEE for women in weightlifting is just the beginning.  Since we don’t usually have the typical ‘weight loss’ objective, we need to approach this differently.  Weightlifting women should primarily be looking to sufficiently fuel their lifts through their diet.  Some seek maintenance, some seek fat loss, others seek muscle gain, and many go through cycles.  Check out; Bulking and Cutting for Women, regardless of the end goal; a daily macronutrient breakdown for a woman in weightlifting needs to be calculated differently.  Our calculator will provide you with your macronutrient breakdown for fat loss, maintenance and muscle gain.

To be clear; weight loss and fat loss are not the same.  Some diets and training methods that target women, actually result in muscle wastage, which in turn results in ‘weight loss’, but this is weight loss of the wrong kind. – Unless of course; your goal is to weigh as little as possible with no regard for physique or body composition.

Why do your goals matter when calculating your TDEE?

For the purpose of the TDEE calculation, it doesn’t matter at all what your goal is, your TDEE should always be the same.  It only starts to matter when you want to do something with those numbers, which is generally the next step for most people.

Our TDEE calculator, also produces daily caloric and macronutrient requirements, specifically for women who want to build and maintain lean muscle. 

Despite popular opinion; the macro diet was never intended for ‘weight loss’.  The macro diet is about eating to support and alter your overall body composition.  Find out the truth about the macro diet here.

Your daily activity level is important to a TDEE calculator

A TDEE calculator can only offer accurate results on accurate entries, therefore, if you spend most of your day sitting; your activity level should be ‘sedentary’ and not ‘light’.  You’ll be sabotaging your own efforts if you lie to a TDEE calculator. 

To help you use this calculator correctly, see a description of activity levels below;


If you work an office job, are sat down all day, drive to and from work without doing much else physical – this is your activity level.


You’re on your feet most of the day, running daily errands, take the stairs instead of the lift, walk rather than take the bus.  Or, if you do a light workout of less than 30 minutes each day – this is your activity level.


If you’re the person above who partakes in a more intense daily workout of at least 60 minutes per day at a moderate level.  Or if you work a physically demanding job – this is your activity level.

Very Active

If you are physically active throughout the day and train at an intense level for more than 2 hours – this is your activity level.

How to know you are using the most accurate TDEE calculator

There are a lot of calculators out there and it’s easy to get confused.  Hopefully this will help…

From a mathematical perspective most calculators will provide accurate numbers based on the chosen formula.

That said; not all calculators are equal.  The mathematical formula may differ from one calculator to the next.  This doesn’t necessarily make any one wrong.  It just means that there are different perspectives and considerations behind each mathematical formula.

From a practical perspective, there is only so much ‘accuracy’ you can take from the numbers provided. 

It would be impossible, based on the basic stats entered, to provide you with a 100% accurate calculation of your TDEE, no matter how ‘accurate’ the calculator claims to be.  Any calculator that claims to be 100% accurate is a lie and that fact is 100% true – here’s why:

No TDEE calculator can possibly know your body composition and therefore this cannot be taken into consideration.  Body composition matters, because 1lb of lean muscle burns more calories than 1lb of fat or water weight.  This is where the game changes for weightlifters.

Most people have no idea what percentage of their overall bodyweight is muscle/fat/water/bone density.

There are ways to find this out, but the most accurate methods are not cheap, and arguably not accurate for very long (anyone willing to invest is likely to be actively working on changing their body composition anyway, so numbers will change again).

If a TDEE calculator cannot be 100% ‘accurate’ why use it?

We have to start somewhere and a TDEE calculator is an ideal starting point for most.  Body composition aside; this will be the closest you’ll get to your daily requirements for free.

Avoid this common trap

If you’re using these numbers for weight loss or gain, you should use this calculator every 6-12 weeks.  So bookmark this page right now!

The reason you need to check back is because as your weight changes, your numbers will too.  So, don’t get stuck using the same numbers for too long – you’ll sabotage your efforts.

Also; try to avoid switching between calculators.  While the fundamentals are the same, each TDEE calculator will use a different formula.  So putting your numbers into all of them at the same time will only lead to confusion.  The same applies to your daily macronutrients.  These are calculated differently depending on the overall objective.  If you follow the numbers provided and track accurately, you can start to build a clear picture of your own outcomes.

Remember that our calculator is designed for women in weightlifting, therefore the macronutrient breakdown favours a higher protein diet which is essential for muscle growth and repair.  See; Macro Diet Explained for more detailed info.

Use your TDEE to find your balance

weightlifting tracker

If you take anything away from this article, let it be that you should use such tools as a guide.  Don’t worry about finding a definitive answer because you won’t find one.  Instead you should focus on finding what works best for you.

That means you’re going to need to go through a phase of trial and error, use the calculated numbers as a starting point for 6-12 weeks, during that time you should monitor and track everything.  By keeping track you will build up an accurate record of your own body’s response, this information will be invaluable to you moving forward.  With a record of your macronutrient intake, your physical performance and other recordable factors, you will be able to tweak your numbers accordingly.

This may seem complex, and at first you may want to tear your own hair out, but keep in mind that nothing worth having comes easy.  If you want the outcomes that few achieve, you have to be willing to do the things that the majority refuse to do.

There is nothing more powerful that taking full ownership of yourself and your goals.  Through Members Zone we help women in weightlifting expand their knowledge so that they can go full independent woman and take control of themselves.  No more being exploited by fad methods.

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